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6/24/13 1:01 P

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Greek Style Zucchini Salad
(makes 2 servings)


Ingredients:
1/2 pound zucchini (grated)
1 tablespoon mint (chopped)
1 tablespoon dill (chopped)
1 green onion (sliced)
1/4 cup feta (crumbled)
1/2 lemon (juice and zest)
1 tablespoon olive oil
1 clove garlic (grated)
salt and pepper to taste

Directions:
1. Mix the zucchini, mint, dill,green onions and feta in a large bowl.
2. Mix the lemon juice, zest, olive oil, garlic, salt and pepper in a small bowl.
3. Toss the salad and the dressing.
4. Chill in the fridge for several hours to overnight before serving.

www.closetcooking.com/2009/08/greek-
st
yle-zucchini-salad.html


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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KIERAE's Photo KIERAE SparkPoints: (177,652)
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6/22/13 11:15 A

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Chopped Brown Rice Salad with Grapes and Pecans (p2)
Serves 6 to 8

For the salad:
1 cup brown rice, long- or short-grained
1 cup whole pecans
1 heart of romaine
2 cups red grapes
1 cup crumbled ricotta salata

For the vinaigrette:
3 tablespoons white wine vinegar
3 tablespoons extra-virgin olive oil
1 1/2 tablespoons spicy brown mustard
Salt and pepper

Bring a 2-quart pan of water to a boil. Add the rice and a teaspoon of salt. Reduce the heat to low and simmer until the rice is chewy and cooked through. Drain and set aside.

While the rice is cooking, heat the oven to 350°F and spread the nuts on a baking sheet. Roast the nuts in the oven for about 10 minutes, stirring once or twice, until toasted a darker shade of brown and very fragrant. When cool enough to handle, transfer the nuts to a cutting board and roughly chop. Set aside.

Slice the hard of romaine down its length into quarters and then chop each quarter cross-wise into thin slices. Slice the grapes into quarters.

To make the vinaigrette, combine the vinegar, olive oil, brown mustard, a healthy pinch of salt, and a few cracks of black pepper in a small bowl. Whisk to combine, taste, and adjust any of the ingredients to taste as needed.

Combine the cooked rice, chopped pecans, chopped romaine, and grapes in a large mixing bowl. Pour the vinaigrette over the salad mix. Stir and toss the salad until all the ingredients are evenly coated. Stir in the crumbled ricotta salata, reserving a few crumbles to sprinkle over the top of the dish. Taste and add additional salt and pepper if needed.

Transfer to a serving bowl and top with the reserved ricotta salata. Leftovers will keep for about 5 days refrigerated.

Recipe Notes
Cooking the Rice: I find that cooking the rice in an ample amount of water helps make it chewy without being sticky — perfect for a salad like this. If you prefer the direct-ratio way of cooking rice, follow the instructions at the end of this post.


Make-Ahead Moment: I think this salad is at its crunchiest, tastiest best when made and served the same day, so if you're planning to serve it the next day, prep all of the ingredients individually and then pack them into separate containers. Even the vinaigrette can be combined in a jelly jar. Refrigerate until ready to assemble the salad. Combine the salad ingredients and toss with the dressing just before serving.


Lunch Salad Ideas: To make this salad into a more complete meal for lunch, serve it topped with a poached egg, some flaked tuna fish, or leftover slices of chicken breast.


--------------------------------


If you bake your brown rice it turns out perfect every time! (Courtesy of Alton Brown):
1 1/2 cups brown rice
2 1/2 cups water (or stock-yum!!)
1 TBSP. unsalted butter ( I skip this if I'm using stock)
1 tsp. salt
Preheat oven to 375F. Place rice in an 8"x8" baking dish. Bring remaining ingredients to a boil and pour over the rice, Stir rice and then cover dish tightly with aluminum foil. Bake in middle rack of oven for an hour.
After baking, carefully remove foil, fluff rice and serve. OR, use in your salad! :)




I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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6/19/10 1:15 P

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Grilled Chicken Salad with a Fresh Strawberry Dressing

http://www.eatingwell.com/recipes/grille
d_chicken_salad_with_a_fresh_strawberr
y_dressing.html
From EatingWell: Spring 2003, EatingWell for a Healthy Heart Cookbook

Balsamic vinegar, strawberries and black pepper are a classic Italian trio: spicy and sweet, refined and earthy. Here they combine in a delicious dinner salad, topped with grilled chicken and toasted almonds. This dressing is also great on a salad of arugula, goat cheese and pecans.

4 servings, about 2 cups each | Active Time: 35 minutes | Total Time: 35 minutes
Ingredients

* 8 ounces thin asparagus, stem ends snapped off, cut into 2-inch pieces (about 2 cups)
* 1/2 pound sugar snap peas, stemmed (2 cups) (see Tip)
* 8 ounces snow peas, stemmed (2 cups)
* 2 tablespoons fresh lemon juice
* 1 tablespoon almond oil (see Note), or canola oil
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 1/2 cup chopped scallions
* 12 ounces boneless, skinless chicken breasts, trimmed
* 2 teaspoons canola oil
* 1 teaspoon salt-free lemon-pepper seasoning
* Fresh Strawberry Dressing, (recipe follows)
* 1/4 cup sliced almonds, toasted
* 4 whole strawberries, for garnish

Preparation

1. Put a large pot of water on to boil for cooking vegetables. Prepare a grill or preheat broiler.
2. Blanch asparagus, sugar snaps and snow peas in boiling water for 2 minutes. Drain, rinse with cold water to refresh, then blot dry with paper towels. Whisk lemon juice, almond oil (or canola oil), salt and pepper in a medium bowl. Add the vegetables and scallions; toss to coat.
3. Rub chicken with canola oil and sprinkle with lemon-pepper seasoning. Oil the grill rack (see Tip). Grill the chicken and cook until lightly browned and no longer pink in the center, about 6 minutes per side. (Alternatively, broil the chicken on an oiled broiler pan 4 to 6 inches from the heat source until cooked through, about 6 minutes per side.) Let rest for 5 minutes.
4. Cut the chicken crosswise into 1/4-inch-thick slices. Divide the vegetable mixture among 4 plates. Arrange the chicken over the vegetables. Spoon about 3 tablespoons Fresh Strawberry Dressing over each salad. Sprinkle with almonds and garnish each serving with a strawberry. Serve immediately.

Nutrition

Per serving : 321 Calories; 17 g Fat; 2 g Sat; 11 g Mono; 49 mg Cholesterol; 17 g Carbohydrates; 25 g Protein; 5 g Fiber; 356 mg Sodium; 633 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/4 fruit, 3 vegetable, 3 very lean protein, 3 fat
Tips & Notes

* Make Ahead Tip: Blanch the vegetables up to 4 hours before serving; store in the refrigerator under barely moistened paper towels.

* Tip: Sugar snaps have a fibrous seam on the inside curve. To remove it, grasp the stem protruding from one end and pull it down the inside curve as if you were unzipping the pea.
* Note: Almond oil is an unrefined oil pressed from almonds. You can find it in many supermarkets and natural-foods stores. Store it in the refrigerator.
* Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.


------------

Fresh Strawberry Dressing

http://www.eatingwell.com/recipes/fresh_
strawberry_dressing.html
From EatingWell: Spring 2003, EatingWell for a Healthy Heart Cookbook

Pureed strawberries make a distinctive base for a colorful salad dressing with a creamy consistency, and you still get the nutritional benefits—fiber, vitamin C, heart-healthy phytonutrients—of eating the whole berries.

About 3/4 cup | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients

* 1 cup strawberries, (6 large berries), rinsed, hulled and sliced
* 1 tablespoon balsamic vinegar
* 3/4 teaspoon freshly ground pepper
* 1/2 teaspoon sugar
* 1/4 teaspoon salt
* 2 tablespoons almond oil, (see Note) or canola oil

Preparation

1. Place strawberries, vinegar, pepper, sugar and salt in a blender or food processor; process until pureed, stopping once or twice to scrape down the sides. Add oil and process until smooth.

Nutrition

Per tablespoon : 26 Calories; 2 g Fat; 0 g Sat; 2 g Mono; 0 mg Cholesterol; 1 g Carbohydrates; 0 g Protein; 0 g Fiber; 49 mg Sodium; 20 mg Potassium

Exchanges: 1/2 fat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate for up to 2 days.

* Note: Almond oil is an unrefined oil pressed from almonds. You can find it in many supermarkets and natural-foods stores. Store it in the refrigerator.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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5/5/10 11:43 A

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Chopped Greek Salad with Chicken for Two

http://www.eatingwell.com/recipes/choppe
d_greek_salad_with_chicken_for_two.html
From EatingWell: July/August 2009

Have a warm-weather supper on the table quickly with this Greek-inspired chicken salad. Feel free to substitute other chopped fresh vegetables, such as broccoli or bell peppers, for the tomatoes or cucumber. Use leftover chicken, store-roasted chicken or quickly poach a couple boneless, skinless chicken breasts while you prepare the rest of the salad. Serve with pita bread and hummus.

2 servings, about 3 cups each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients

* 2 1/2 tablespoons red-wine vinegar
* 1 tablespoon extra-virgin olive oil
* 1 1/2 teaspoons chopped fresh dill, or oregano or 1/2 teaspoon dried
* 1/2 teaspoon garlic powder
* 1/8 teaspoon salt
* 1/8 teaspoon freshly ground pepper
* 3 cups chopped romaine lettuce
* 1 1/4 cups chopped cooked chicken, (about 6 ounces; see Tip)
* 1 medium tomato, chopped
* 1/2 medium cucumber, peeled, seeded and chopped
* 1/4 cup finely chopped red onion
* 1/4 cup sliced ripe black olives
* 1/4 cup crumbled feta cheese

Preparation

1. Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomato, cucumber, onion, olives and feta; toss to coat.

Nutrition

Per serving : 343 Calories; 18 g Fat; 5 g Sat; 7 g Mono; 89 mg Cholesterol; 11 g Carbohydrates; 31 g Protein; 3 g Fiber; 618 mg Sodium; 656 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 1/2 lean meat, 2 fat
Tips & Notes

* Tip: If you don't have cooked chicken, poach 8 ounces chicken breast for this recipe. Place boneless, skinless chicken breast in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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 current weight: 146.0 
 
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3/18/10 3:45 P

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Spring Chicken & Blue Cheese Salad

http://www.eatingwell.com/recipes/spring
_chicken_blue_cheese_salad.html
From EatingWell: March/April 2008

This main-dish chicken salad has bright flavors of tarragon in a creamy blue cheese dressing with just a touch of sweetness from honey.

4 servings | Active Time: 15 minutes | Total Time: 55 minutes
Ingredients

* 1 cup nonfat Greek-style yogurt, (see Shopping Tip)
* 1 clove garlic, minced
* 2 tablespoons extra-virgin olive oil
* 2 tablespoons finely chopped fresh tarragon, or 1 tablespoon dried
* 1 pound boneless, skinless chicken breast, trimmed
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 1 head butterhead lettuce, torn into bite-size pieces
* 1/2 head radicchio, cored and very thinly sliced
* 1 cup baby arugula, or mixed baby greens
* Creamy Blue Cheese-Tarragon Dressing, (recipe follows)
* 1/2 cup walnuts, toasted (see Tip) and chopped

Preparation

1. Preheat oven to 350°F.
2. Combine yogurt, garlic, oil and tarragon in a large bowl. Season chicken with salt and pepper and add to the bowl; turn to coat. Place the chicken in a baking dish and cover completely with the yogurt mixture.
3. Bake until the chicken is cooked through and an instant-read thermometer inserted into the thickest part registers 165°F, 35 to 45 minutes. Transfer to a clean cutting board. Thinly slice the chicken when cool enough to handle.
4. Gently toss lettuce, radicchio and arugula (or mixed greens) in a large bowl. Divide the greens among 4 plates, top with equal portions of the chicken, spoon 2 tablespoons Creamy Blue Cheese-Tarragon Dressing over each salad and sprinkle with walnuts.

Nutrition

Per serving : 418 Calories; 29 g Fat; 6 g Sat; 14 g Mono; 74 mg Cholesterol; 10 g Carbohydrates; 30 g Protein; 2 g Fiber; 494 mg Sodium; 441 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 non-fat milk, 3 lean meat, 4 fat
Tips & Notes

* Shopping tip: Thick and creamy Greek-style yogurt is made by removing the whey from cultured milk. Because the whey has been removed, you can cook with Greek-style yogurt without the normal separation that occurs when cooking with regular yogurt. Both can be used in this recipe, but we recommend using Greek yogurt if it's available at your supermarket.
* Tip: Spread whole walnuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.



-----------
Creamy Blue Cheese-Tarragon Dressing

http://www.eatingwell.com/recipes/creamy
_blue_cheese_tarragon_dressing.html
From EatingWell: March/April 2008

A tablespoon of honey adds sweetness and a hint of floral flavor to this delicious blue cheese dressing.

1/2 cup | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients

* 2 ounces blue cheese
* 3 tablespoons extra-virgin olive oil
* 2 tablespoons red-wine vinegar
* 1 tablespoon finely chopped fresh tarragon, or 1 teaspoon dried
* 1 tablespoon honey
* 1-2 tablespoons nonfat Greek-style yogurt, (optional; see Shopping Tip)
* 1/8 teaspoon salt
* Freshly ground pepper, to taste

Preparation

1. Mash blue cheese, oil, vinegar, tarragon and honey together in a medium bowl with a fork until well combined. For a creamier dressing, add yogurt 1 tablespoon at a time, if desired. Season with salt and pepper.

Nutrition

Per 2-tablespoon serving : 161 Calories; 15 g Fat; 4 g Sat; 9 g Mono; 11 mg Cholesterol; 5 g Carbohydrates; 3 g Protein; 0 g Fiber; 271 mg Sodium; 46 mg Potassium

Exchanges: 3 fat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate for up to 1 week.

* Shopping tip: Thick and creamy Greek-style yogurt is made by removing the whey from cultured milk. Because the whey has been removed, you can cook with Greek-style yogurt without the normal separation that occurs when cooking with regular yogurt. Both can be used in this recipe, but we recommend using Greek yogurt if it's available at your supermarket.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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 current weight: 146.0 
 
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3/18/10 3:44 P

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Spinach Salad with Japanese Ginger Dressing

http://www.eatingwell.com/recipes/spinac
h_salad_with_japanese_ginger_dressing.
html
From EatingWell: September/October 2008

This spinach salad tossed with spunky ginger dressing was inspired by the iceberg salads served at Japanese steakhouses across the U.S. Add shrimp for lunch or a light supper.

4 servings, about 1 1/2 cups each | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients

* 3 tablespoons minced onion
* 3 tablespoons peanut or canola oil
* 2 tablespoons distilled white vinegar
* 1 1/2 tablespoons finely grated fresh ginger
* 1 tablespoon ketchup
* 1 tablespoon reduced-sodium soy sauce
* 1/4 teaspoon minced garlic
* 1/4 teaspoon salt
* Freshly ground pepper, to taste
* 10 ounces fresh spinach, (see Note)
* 1 large carrot, grated
* 1 medium red bell pepper, very thinly sliced

Preparation

1. Combine onion, oil, vinegar, ginger, ketchup, soy sauce, garlic, salt and pepper in a blender. Process until combined.
2. Toss spinach, carrot and bell pepper with the dressing in a large bowl until evenly coated.

Nutrition

Per serving : 135 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 0 mg Cholesterol; 9 g Carbohydrates; 3 g Protein; 3 g Fiber; 407 mg Sodium; 559 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 2 fat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 5 days.

* Note: Baby spinach is immature or young spinach—it's harvested earlier than large-leaved mature spinach. We like the sturdy texture of mature spinach in cooked dishes and serve tender, mild-flavored baby spinach raw or lightly wilted. Baby and mature spinach can be used interchangeably in these recipes (yields may vary slightly); be sure to remove the tough stems from mature spinach before using.
* Weights & Measures
* 10 ounces trimmed mature spinach=about 10 cups raw
* 10 ounces baby spinach=about 8 cups raw


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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 current weight: 146.0 
 
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3/18/10 3:41 P

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Broccoli Salad with Creamy Feta Dressing

http://www.eatingwell.com/recipes/brocco
li_salad_with_creamy_feta_dressing.html
From EatingWell: September/October 2007

Finely chopped raw broccoli is tender and mild--here it's tossed with a creamy dressing, meaty chickpeas and sweet bell pepper.

4 servings, 1 cup each | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients

* 1/3 cup crumbled feta cheese
* 1/4 cup nonfat plain yogurt
* 1 tablespoon lemon juice
* 1 clove garlic, minced
* 1/4 teaspoon freshly ground pepper
* 8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)
* 1 7-ounce can chickpeas, rinsed
* 1/2 cup chopped red bell pepper

Preparation

1. Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.
2. Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.

Nutrition

Per serving : 122 Calories; 3 g Fat; 2 g Sat; 1 g Mono; 11 mg Cholesterol; 18 g Carbohydrates; 7 g Protein; 4 g Fiber; 260 mg Sodium; 324 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1/2 fat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate for up to 1 day.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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12/31/09 2:26 P

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Tri-Colore Pepper & Lentil Salad

Serves 6 - 8 (as side-dish)

1 cup uncooked lentils (or about 3 cups cooked)
2 tbsp olive oil
1/2 large onion, finely chopped
1 tin (410g) red kidney beans
1/2 large green bellpepper, julienned
1/2 large red bellpepper, julienned
1/2 large yellow bellpepper, julienned
1/3 cup fresh parsley, finely chopped
1/4 cup fresh mint, finely chopped
1 tbsp lemon juice
salt & freshly ground black pepper to taste
1 round feta, crumbled

1. Bring 3 cups of water to a rolling boil. Add lentils and a dash of salt, cover and simmer for 15 minutes or until cooked. The lentils should be soft but not mushy.
2. Meanwhile, heat 1 tsp oil in a smallish frying pan. Add onions and saute over medium heat until glossy and starting to soften. Remove from heat.
3. Allow lentils to cool down slightly, then toss with onions, kidney beans peppers in a large salad bowl. Add the rest of the olive oil, as well as the herbs and season to taste with salt and pepper. Stir to distribute the flavours evenly, then top with feta and serve cold or at room temperature.

Nutritional info (per serving): Calories 231.7, Total fat 6.0 g, Saturated fat 1.8 g, Polyunsaturated fat 0.5 g, Monounsaturated fat 3.3 g, Cholesterol 7.2 mg, Sodium 366.6 mg, Potassium 437.4 mg, Total carbohydrate 32.6 g, Dietary fiber 11.5 g, Sugars 2.2 g, Protein 13.3 g
Good source of: Vitamin C 132.9 %, Folate 43.3 %, Iron 26.6 %, Manganese 24.4 %, Phosphorus 19.5 %


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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12/29/09 7:55 P

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kalynskitchen.blogspot.com/2009/11/r
ec
ipe-for-napa-cabbage-and-red-cabage.R>html


Napa Cabbage and Red Cabbage Salad with Fresh Herbs and Peanuts
(Makes 3 - 4 servings, recipe adapted from From Asparagus to Zucchini, A Guide to Cooking Farm-Fresh Seasonal Produce.)

2 cups thinly sliced and chopped red cabbage
2 cups thinly sliced and chopped napa cabbage
1/4 cup thinly sliced green onions
1/2 cup roughly chopped fresh mint, cilantro, or basil leaves, or a combination of herbs (or use more herbs if you have a lot)
1/4 cup chopped peanuts

Dressing:
2 tsp. minced garlic
1 tsp. green Tabasco sauce, Sriracha sauce, or other hot sauce (or more, to taste)
3 T rice vinegar (not seasoned)
1-2 T soy sauce (use 1 T, then see if you want more)
2 T Tahini, almond butter, or peanut butter (Original recipe used Tahini, but use whichever one you prefer or have on hand.)
2 T olive oil
2 T toasted sesame oil

Combine dressing ingredients, then taste to see if you want to add the second T of soy sauce or more hot sauce. (I used the bowl of my immersion blender to mix the dressing, but you could just make it in a bowl with a whisk.) Let dressing sit so flavors can blend while you chop other ingredients.

Chop cabbage and green onions and combine in a bowl large enough to toss with dressing. Wash herbs, spin dry with salad spinner or dry with paper towels, then roughly chop. Put herbs in bowl, dry cutting board and knife, then coarsely chop peanuts.

Toss the cabbage-onion mixture with desired amount of dressing. (You probably won't need all the dressing.) Add fresh chopped herbs and toss again. Arrange salad on serving plates and sprinkle each serving with chopped peanuts.

This doesn't keep well, so only make as much as will be eaten right away. You can also mix the dressing, chop all the vegetables and herbs, store them in the fridge, and mix the salad right before you're going to eat it. After I made this once, I did that the second time and ate it for several days.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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12/11/09 9:22 P

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Lime Ginger Honeydew

15 min | 10 min prep

SERVES 8 -10 , 10 cups

* 1/3 cup Splenda granular or sugar
* 3 tablespoons water
* 2 teaspoons lime zest
* 1 tablespoon lime juice
* 1 teaspoon fresh ginger, peeled, finely grated
* 10 cups honeydew melon, cut in chunks

1. Combine splenda or sugar with water in a small pan and bring to a quick boil.
2. Remove from heat and stir to melt the sugar.
3. Cool for 4 minutes in the refrigerator.
4. Add zest, lime juice and ginger into the sugar mixture.
5. Put melon in large bowl and pour sauce over the melon, stirring gently to mix.
6. Return to refrigerator until ready to serve.



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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11/24/09 11:59 P

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Citrus-Jicama Salad
Start to Finish: 30 minutes

Citrus-Jicama Salad
Ingredients

* 2 tablespoons orange juice
* 1 tablespoon lemon juice
* 1 tablespoon honey
* 1 teaspoon Dijon-style mustard
* 1/3 cup salad oil
* Lettuce leaves
* 1/2 medium grapefruit, peeled and sectioned
* 1 medium orange, peeled and sectioned
* 1/2 medium jicama, peeled and cut into thin bite-size strips (about 1 cup)
* Cracked black pepper

Directions

1. For dressing, in a blender container combine the orange juice, lemon juice, honey, and Dijon-style mustard. Cover and blend until smooth. With blender running, slowly add oil through hole in lid in a thin, steady stream. Continue blending until mixture is thickened. Cover and chill until serving time.

2. In 2 lettuce-lined salad bowls arrange the grapefruit sections, orange sections, and jicama. Drizzle a fourth of the dressing over salads, reserving remainder for another use. Sprinkle salads with cracked black pepper. Makes 2 servings.

Note: Double the grapefruit, orange, and jicama to serve 4.
Nutrition Facts

* Calories 178,
* Total Fat (g) 9,
* Saturated Fat (g) 1,
* Cholesterol (mg) 0,
* Sodium (mg) 18,
* Carbohydrate (g) 23,
* Fiber (g) 3,
* Protein (g) 2,
* Vitamin A (DV%) 3,
* Vitamin C (DV%) 128,
* Calcium (DV%) 3,
* Iron (DV%) 5,
* Percent Daily Values are based on a 2,000 calorie diet



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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11/24/09 11:56 P

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Arugula and Roasted Cauliflower Salad
Makes: 12 servings
Prep: 30 minutes
Roast: 30 minutes

Arugula and Roasted Cauliflower Salad
Ingredients

* 2 medium heads cauliflower, cut into bite-size florets (about 10 cups)
* 3 Tbsp. extra-virgin olive oil
* 3/4 tsp. salt
* 1/4 tsp. ground black pepper
* 2 Tbsp. champagne vinegar or white wine vinegar
* 1 Tbsp. Dijon-style mustard
* 1/3 cup extra-virgin olive oil
* 2 5-oz. pkg. arugula (8 cups lightly packed) , or two 5-oz. pkg. baby spinach
* 1 large red onion, very thinly sliced
* 4 oz. shaved Parmesan cheese

Directions

1. Preheat oven to 425 degrees F. In shallow roasting pan combine cauliflower, 3 tablespoons olive oil, 1/2 teaspoon salt, and pepper; toss. Roast, uncovered, for 30 to 35 minutes, stirring twice. Remove; cool.

2. In small bowl combine vinegar, mustard, and remaining salt. Whisk in the 1/3 cup olive oil until combined. In a large bowl combine cauliflower, arugula, and onion. Add the vinegar mixture; toss gently. Top with shaved Parmesan. Makes 12 servings.

3. Make-Ahead Tip: Prepare through step 1. Place the roasted cauliflower in a storage container or plastic bag and seal. Refrigerate overnight until ready to serve. Bring to room temperature before combining with greens and onions in the bowl.
Nutrition Facts

* Servings Per Recipe 12 servings
* Calories 143,
* Total Fat (g) 11,
* Saturated Fat (g) 2,
* Monounsaturated Fat (g) 7,
* Polyunsaturated Fat (g) 1,
* Cholesterol (mg) 5,
* Sodium (mg) 321,
* Carbohydrate (g) 7,
* Total Sugar (g) 3,
* Fiber (g) 3,
* Protein (g) 5,
* Vitamin C (DV%) 71,
* Calcium (DV%) 14,
* Iron (DV%) 5,
* Percent Daily Values are based on a 2,000 calorie diet



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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10/16/09 11:54 A

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Asian Tofu Salad
From EatingWell: August/September 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

The best thing about tofu - besides its nutritional value - is the way it carries other flavors, such as the tanginess of this sesame dressing. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea.

4 servings | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients

* 3 tablespoons canola oil
* 2 tablespoons rice vinegar
* 1 tablespoon honey (use agave)
* 2 teaspoons reduced-sodium soy sauce
* 1 teaspoon toasted sesame oil
* 1 teaspoon minced fresh ginger
* 1/2 teaspoon salt
* 1 14-ounce package extra-firm, water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
* 8 cups mixed salad greens
* 2 medium carrots, peeled, halved lengthwise and sliced
* 1 large cucumber, chopped

Preparation

1. Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.
2. Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat, add 1 tablespoon of the dressing to the pan and stir to coat.
3. Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu.

Nutrition

Per serving : 237 Calories; 16 g Fat; 2 g Sat; 8 g Mono; 0 mg Cholesterol; 16 g Carbohydrates; 11 g Protein; 5 g Fiber; 454 mg Sodium; 749 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 3 vegetable, 1 medium-fat meat, 2 fat , 1 1/2 Carbohydrate Servings

Tips & Notes

* Make Ahead Tip: The dressing (Step 1) will keep, covered, in the refrigerator for up to 2 days. Whisk just before using.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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10/14/09 4:38 P

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Sparking and living a South Beach Diet lifestyle since October 15 2007!

GOALS:
-Return to my goal weight
- Complete a super-sprint triathlon
- Look good in a bikini

MY MANTRA:
"Do good, live healthy and become significant!"

CO-LEADER SOUTH BEACH DIET TEAM


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Regarding beets: its a rare (or avoid) type food due to medium glycemic index/load. So if someone is particularly sensitive, keep that in consideration.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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Edited by: PRAIRIEDAWNPAM at: 10/14/2009 (16:37)
Sparking and living a South Beach Diet lifestyle since October 15 2007!

GOALS:
-Return to my goal weight
- Complete a super-sprint triathlon
- Look good in a bikini

MY MANTRA:
"Do good, live healthy and become significant!"

CO-LEADER SOUTH BEACH DIET TEAM


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10/9/09 3:32 P

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Toasted Pita & Bean Salad
From EatingWell: September/October 2009

Beans add protein to this tasty riff on the classic Middle Eastern salad fattoush, made with lettuce, cucumbers, tomato, mint and pita bread.

4 servings, about 2 cups each | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients

* 2 6-inch whole-wheat pita breads, cut or torn into bite-size pieces
* 2 cloves garlic, peeled
* 1/8 teaspoon salt
* 2 tablespoons fresh lemon juice
* 2 tablespoons ground toasted cumin seeds (see Tip)
* 3 tablespoons extra-virgin olive oil
* Freshly ground pepper to taste
* 2 cups cooked pinto beans, well drained and slightly warmed (see Tip)
* 1 cup diced plum tomatoes or 1/2 pint cherry tomatoes, quartered
* 1/2 cucumber, peeled and diced
* 1 cup sliced romaine lettuce
* 1 cup crumbled feta cheese
* 3 tablespoons chopped fresh parsley
* 3 tablespoons chopped fresh mint

*

*

*

Preparation

1. Preheat oven to 400°F.
2. Spread pita pieces out on a large baking sheet. Bake until crisp and beginning to brown, 5 to 7 minutes. Let cool on the pan.
3. Mash garlic and salt with the back of a chef’s knife to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend. Add oil in a slow, steady stream, whisking continually. Season with pepper.
4. Place beans, tomatoes and cucumber in a serving bowl. Add the toasted pita, lettuce, feta, parsley, mint and the dressing; toss to mix. Season with more pepper. Serve immediately.

Nutrition

Per serving : 442 Calories; 21 g Fat; 7 g Sat; 10 g Mono; 33 mg Cholesterol; 47 g Carbohydrates; 18 g Protein; 13 g Fiber; 697 mg Sodium; 658 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 2 medium fat meat, 2 fat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate the dressing (Step 3) for up to 3 days.

* Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender.
* How to Cook a Pot of Beans
* 1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours.
* 2. When you’re ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch. Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water. When the beans are nearly soft, stir in 1 to 1 1/2 teaspoons salt. (Do not drain: beans are best stored in their cooking liquid and the liquid can be used in some recipes.)
* Makes about 6 cups.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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10/9/09 3:30 P

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Crunchy Pear & Celery Salad
From EatingWell: October/November 2006

Crisp pears are tossed with Cheddar cheese and pecans in this delicious salad. For an Italian twist, try a good Parmesan with some toasted pine nuts or to go British use crumbled Stilton and toasted walnuts.

6 servings, 1 cup each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients

* 4 stalks celery, trimmed and cut in half crosswise
* 2 tablespoons cider, pear, raspberry or other fruit vinegar
* 2 tablespoons honey (agave)
* 1/4 teaspoon salt
* 2 ripe pears, preferably red Bartlett or Anjou, diced
* 1 cup finely diced white Cheddar cheese
* 1/2 cup chopped pecans, toasted (see Tip)
* Freshly ground pepper, to taste
* 6 large leaves butterhead or other lettuce

Preparation

1. Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces.
2. Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled.

Nutrition

Per serving : 221 Calories; 14 g Fat; 5 g Sat; 4 g Mono; 20 mg Cholesterol; 20 g Carbohydrates; 6 g Protein; 4 g Fiber; 240 mg Sodium; 221 mg Potassium
Tips & Notes

* Make Ahead Tip: Prepare salad without pecans up to 2 hours ahead. Stir in pecans just before serving.

* Tip: To toast chopped pecans, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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10/9/09 3:26 P

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Warm Red Cabbage Salad
From EatingWell: March/April 2007

In this quick German-inspired side dish, red cabbage is cooked until just tender and combined with sweet apples, caraway and a tangy vinaigrette. Serve with roasted pork loin or turkey kielbasa.

6 servings, generous 3/4 cup each | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients

* 1 tablespoon extra-virgin olive oil
* 4 cups red cabbage, thinly sliced (about 1/4 large head)
* 3/4 teaspoon caraway seeds
* 1/2 teaspoon salt
* 1 crisp, sweet apple, such as Braeburn or Gala, cut into matchsticks
* 1 shallot, minced
* 1 tablespoon red-wine vinegar
* 1/2 teaspoon Dijon mustard
* 1/2 teaspoon freshly, ground pepper
* 2 tablespoons chopped walnuts, toasted (see Tip)

*

*

*

Preparation

1. Heat oil in a large saucepan over medium heat. Add cabbage, caraway seeds and salt. Cook, covered, stirring occasionally, until tender, 8 to 10 minutes. Remove from the heat. Add apple, shallot, vinegar, mustard and pepper and stir until combined. Serve sprinkled with toasted walnuts.

Nutrition

Per serving : 76 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 0 mg Cholesterol; 10 g Carbohydrates; 2 g Protein; 2 g Fiber; 216 mg Sodium; 183 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 1/2 vegetable, 1 fat
Tips & Notes

* Tip: To toast chopped walnuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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10/9/09 2:51 P

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Chickpea Salad
From EatingWell: March/April 2007, The EatingWell Diet (2007)

Feta cheese and chickpeas lend a Mediterranean flair to this satisfying side salad. The Creamy Dill Ranch is great with it, but would also be good with a tangy vinaigrette.

6 servings, 1 cup each | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients

* 1 7-ounce can chickpeas, rinsed
* 3 cups cucumber, peeled, seeded and diced
* 2 cups grape tomatoes, halved (or cherry tomatoes)
* 1/4 cup crumbled reduced-fat feta cheese
* 1/4 cup red onion, diced
* 1/2 cup Creamy Dill Ranch Dressing(use your own beachy choice)
* Freshly ground pepper, to taste

Preparation

1. Place chickpeas, cucumber, tomatoes, cheese, onion, dressing and pepper in a medium bowl. Mix until coated.

Nutrition

Per serving : 90 Calories; 2 g Fat; 1 g Sat; 0 g Mono; 3 mg Cholesterol; 14 g Carbohydrates; 5 g Protein; 3 g Fiber; 238 mg Sodium; 285 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 1/2 lean meat

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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10/9/09 2:46 P

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Thai Beef Salad
From EatingWell: April/May 2005

The steak for a Thai salad is often marinated before it's broiled and that's a shame, because most of those flavorings burn off and turn to naught. For the best taste, first sear the steak, then let it sit overnight in the marinade before tossing it with the greens.

4 servings, 2 cups each | Active Time: 45 minutes | Total Time: 45 minutes (plus overnight marinating)
Ingredients

* 1 pound sirloin steak, trimmed of visible fat
* 1 tablespoon reduced-sodium soy sauce
* 1/2 teaspoon freshly ground pepper
* 2 scallions, cut into 1-inch pieces
* Zest of 1 lime
* 3 tablespoons lime juice
* 1 1/2 tablespoons fish sauce
* 1/2 teaspoon sugar (splenda)
* 1/4 teaspoon crushed red pepper
* 4 cups torn frisée, or curly endive
* 2 cups torn red leaf lettuce
* 2 tablespoons chopped fresh mint
* 2 tablespoons untoasted sesame oil, or canola oil

Preparation

1. Position rack in upper third of oven; preheat broiler. Rub steak all over with soy sauce and black pepper. Place on a baking sheet; broil, turning once, 14 to 16 minutes for medium-rare to medium, respectively. Let rest on a cutting board for 5 minutes.
2. Meanwhile, mix scallions, lime zest and juice, fish sauce, sugar and crushed red pepper in a shallow dish. Slice the steak into thin strips against the grain and cut each strip into bite-size pieces. Add the steak to the marinade, along with any accumulated juices; toss well, cover, and refrigerate overnight.
3. Place frisée (or endive), lettuce and mint in a salad bowl. Add the steak and marinade, drizzle with oil, gently toss, and serve.


Nutrition

Per serving : 230 Calories; 12 g Fat; 3 g Sat; 5 g Mono; 42 mg Cholesterol; 6 g Carbohydrates; 24 g Protein; 2 g Fiber; 455 mg Sodium; 525 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 1/2 vegetable, 3 lean meat, 1/2 fat

Edited by: KIERAE at: 10/20/2009 (12:41)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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11/8/08 10:48 A

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Marinated Seafood Salad

Serves 6-8
recipe from Ultimate Italian magazine

12 oz. fresh or frozen peeled and deveined medium shrimp
8 oz. fresh or frozen scallops
8 oz. fresh or frozen cleaned squid
2 tablespoons extra virgin olive oil
1/2 cup pitted Kalamata olives
1/2 cup green pitted olives
1/3 cup extra virgin olive oil
3 tablespoons freshly squeezed lemon juice
2 tablespoons finely chopped shallots
2 tablespoons snipped fresh oregano
1 tablespoon snipped fresh chives
2 cloves garlic, minced
1/4 teaspoon salt
1/8 to 1/4 teaspoon crushed red pepper
1 large bunch watercress or rocket


Thaw shrimp, scallops and squid, if frozen. Rinse shrimp and scallops and pat dry with paper towels. Rinse squid and drain in a colander. Cut squid into thin rings and set aside.

In a large skillet, heat the 2 tablespoons oil over medium heat. Add shrimp; cook and stir for 2-3 minutes or until opaque. Using a slotted spoon, transfer shrimp to a large bowl. Add scallops to hot skillet and stir for 1-2 minutes until opaque. Use a slotted spoon to transfer scallops to the bowl. Add squid to hot skillet; cook and stir for 1-2 minutes or until squid is opaque. Remove squid with slotted spoon and place in the bowl with the shrimp and scallops. Stir in Kalamata and green olives.

For the dressing: In a screw top jar, combine 1/3 cup olive oil, lemon juice, shallot, oregano, garlic, chives, salt and crushed red pepper. Cover and shake well. Pour dressing over seafood mixture and gently toss to coat. Cover and chill 2-4 hours. To serve, let seafood mixture stand at room temperature for 15 minutes. Divide watercress or rocket among plates. Use a slotted spoon to spoon seafood mixture on top of watercress. Sprinkle with cracked black pepper.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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11/8/08 10:41 A

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Wilted Spinach Salad with Edamame, Red Onion, and Black Sesame Seeds
(Makes 2 generous servings, recipe adapted from A Year in a Vegetarian Kitchen by Jack Bishop.)

5-6 oz fresh spinach leaves, washed (about 4-5 cups, packed)
1 red onion or sweet white onion, sliced in half-moon slices
2 T peanut oil (or use any neutral-flavored oil)
2 T white balsamic vinegar (or use rice vinegar - not seasoned)
1 T Agave nectar or honey (use Agave nectar for South Beach Diet.)
2 tsp. Asian sesame oil (also called sesame seed oil)
1/2 tsp. salt, or less (I used Vege-Sal)
1/2 cup shelled edamame
2 tsp. black sesame seeds (or use white sesame seeds)

Wash spinach if needed, spin dry or dry with paper towels. Place spinach in large plastic bowl and have serving plates ready. Cut ends off onion, and peel. Cut onion in half top-to-bottom, then cut each piece into half-moon slices about 1/4 inch thick.

Whisk together vinegar, Agave nectar or honey, sesame oil and salt. (This mixture will be combined with the oil that's used to fry the onions. You can add a bit more oil if it seems too strong when you taste the heated dressing.)

Heat 2 T of oil in frying pan over medium heat. Add onions and cook, stirring often, until onions are well-browned on both sides. (The time will depend on the temperature and your pan, but it took about 8 minutes for my onions to be as browned as I wanted.)

When onions are nearly done, add edamame and heat through, about 1 minute. Add dressing mixture and heat about 30 seconds. (Taste for seasoning and add a bit more oil if the dressing tastes too strong to you.)

Pour hot dressing-onion-edamame mixture over spinach and toss to coat. Arrange spinach mixture on salad plates. Toast sesame seeds about 30 seconds over high heat in a dry frying pan. (Jack Bishop says the black sesame seeds should be toasted for a much shorter time than white ones. Toasting the sesame seeds isn't essential, but it does make them more flavorful.) Use a spoon to sprinkle sesame seeds over each salad and serve immediately.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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11/4/08 10:22 A

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Grilled Asparagus and Cherry Tomato Salad

Serves: 4

Ingredients:
1 bunch of asparagus, trimmed
2 cups cheery tomatoes, cut in half
2 cloves of garlic, sliced
3 tablespoons olive oil
1 tablespoon balsamic vinegar
1 tablespoon parsley, chopped
pinch of sugar (splenda)
Salt and Pepper to taste

Directions:

1. In a bowl, toss the asparagus with 1/2 the olive oil. In a grill pan, grill the asparagus over a medium heat until it is cooked but still tender.

2. In the same bowl you used to toss the asparagus, combine the tomatoes and garlic. Toss to coat with the olive oil. Add the tomatoes and garlic to the grill pan. Grill for 1 minute, making sure not to burn the garlic. Remove from the heat.

3. Cut the asparagus into thirds and combine with them the tomatoes and garlic.

4. Whisk together the rest of the olive oil, balsamic vinegar, sugar, salt and pepper. Add the dressing to asparagus and tomatoes. Toss to combine.

5. Garnish the vegetables with the parsley and serve. This can be served both warm and at room temperature.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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10/17/08 9:44 A

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Roasted Pumpkin Salad Recipe


I know many people have an aversion to cilantro - feel free to leave it out. This will change the personality and flavor profile of the dressing, but it will still taste delicious.

3 cups of pumpkin (or other winter squash), peeled and cut into 1-inch cubes
extra-virgin olive oi
fine grain sea salt

12 tiny red onions or shallots, peeled (OR 3 medium red onions peeled and quartered)
2 cups cooked wild rice*

1/3 cup sunflower seeds
1/3 cup olive oil
2 tablespoons lemon juice
1/4 teaspoon salt
1 tablespoon honey
2 tablespoons warm water
1/2 cup cilantro, finely chopped

Preheat oven to 375.
Toss the pumpkin in a generous splash of olive oil along with a couple pinches of salt, and turn out onto a baking sheet. At the same time, toss the onions with a bit of olive oil, sprinkle with salt, and turn out onto a separate baking sheet. Roast both for about 45 minutes, or until squash is brown and caramelized. The same goes for the onions, they should be deeply colored, caramelized, and soft throughout by the time they are done roasting. You'll need to flip both the squash and onion pieces once or twice along the way - so it's not just one side that is browning.

In the meantime, make the dressing. With a hand blender or food processor puree the sunflower seeds, olive oil, lemon juice, salt, and honey until creamy. You may need to add a few tablespoons of warm water to thin the dressing a bit. Stir in the cilantro, saving just a bit to garnish the final plate later. Taste and adjust seasonings (or flavors) to your liking - I usually need to add a touch more salt with this dressing.

In a large bowl, toss the wild rice with a large dollop of the dressing. Add the onions, gently toss just once or twice. Turn the rice and onions out onto a platter and top with the roasted squash (I'll very gently toss with my hands here to disperse the pumpkin a bit). Finish with another drizzle of dressing and any remaining chopped cilantro.

Serves 4.

* To cook wild rice: Rinse 1 1/2 cups wild rice. In a medium sauce pan bring the rice and 4 1/2 cups salted water to a boil. Reduce to a simmer. Cook for 40 minutes or until rice is tender and splitting open, stirring occasionally. You'll have enough for this recipe and some leftover.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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10/17/08 9:37 A

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Apple Celery Salad

Serves 4

Note: if using supermarket celery, 1-2 stalks might be all you need to yield 1 cup of slices.

5-6 small celery stalks, sliced diagonally paper thin (about 1 cup sliced)
1 cup lightly packed celery leaves, cut into chiffonade (very thin strips)
1 apple, cut into julienne (I prefer to use Honeycrisp, but you can use any good eating apple that has a good balance between sweetness and acidity)
1/4 cup thinly sliced red onion
1 Tbsp whole grain Dijon mustard
2 tsp lime or lemon juice
1 Tbsp olive oil
Salt and pepper to taste

Toss all ingredients together, taste and correct seasoning. You might want to add more lime juice or salt. If the apples are too tart, a teaspoon of honey might be a good touch.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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10/17/08 9:35 A

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Curried Chickpea Salad


Use a good, mild curry powder, one that you know you like.

1/2 medium onion, minced
1/2 bell pepper, minced
1/2 hot chile pepper, seeded and minced (optional)
1 teaspoon good curry powder
1/4 teaspoon cumin
1 1/2 cups cooked chickpeas
1/4 cup okara or silken tofu, mashed well
1 tablespoon lemon juice
1 tablespoon Nayonaise or other vegan mayo (optional)
1 teaspoon salt (or to taste)
generous grating black pepper
Optional: chopped celery and/or tomato (Use if you want a lighter salad, more suited to a side-dish than a dip.)

In a small saucepan, sauté onion over medium-high heat until it softens, about 2-3 minutes. Add bell pepper and hot pepper, if using, and cook another minute. Add curry powder and cumin and cook for 30 seconds. Remove from heat.

Mash chickpeas in a medium-sized bowl. Add the onion mixture and all remaining ingredients. Stir well and check for seasoning. If necessary add a little more curry powder, salt, or lemon juice. Refrigerate until chilled.

Makes 4 servings. Per serving: 137 Calories (kcal); 3g Total Fat; (18% calories from fat); 7g Protein; 23g Carbohydrate; 0mg Cholesterol; 568mg Sodium; 4g Fiber. Weight Watchers Core (w/o mayo) / 2 Points.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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10/17/08 9:33 A

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Creamy Chickpea Salad with Fresh Herbs


1 1/2 cups cooked chickpeas
1/2 cup okara or tofu, mashed well
2 tablespoons Nayonaise (or other vegan mayo)
1/2 tablespoon Creole mustard
1/4 teaspoon Old Bay Seafood seasoning* (or to taste)
2 teaspoons lemon juice
1 teaspoon soy sauce
1 rib celery, minced
1/2 teaspoon salt, or to taste
1 teaspoon fresh thyme leaves (or 1/4 tsp dried)
1 tablespoon minced fresh parsley
1/4 teaspoon paprika
generous grating of black pepper

Mash the chickpeas well with a potato masher. Add all remaining ingredients and taste, adding more seasonings if necessary. Refrigerate until chilled. Serve as a sandwich filling, as a dip with crackers, or atop a bed of greens.

*The main ingredient of Old Bay is celery salt, so you can replace it with celery salt and a pinch or two of red pepper.

Makes 4 servings. Per serving (with okara): 138 Calories (kcal); 4g Total Fat; (25% calories from fat); 6g Protein; 20g Carbohydrate; 0mg Cholesterol; 453mg Sodium; 4g Fiber. Weight Watchers 2 Points (Core + 1/2 pt. for mayo)

With reduced fat tofu: 154 Calories (kcal); 5g Total Fat; (26% calories from fat); 9g Protein; 20g Carbohydrate; 0mg Cholesterol; 454mg Sodium; 3g Fiber. Weight Watchers 3 Points (Core + 1/2 pt. for mayo.)

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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10/3/08 3:05 P

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Tuna and Cannellini Bean Salad

Ingredients:
1 6 ounce can water packed tuna (drained and flaked)
1 19 ounce can cannellini beans (drained and rinsed)
1 small red onion (chopped)
1 clove garlic (chopped)
1 handful chopped parsley
1 handful kalamata olives (pitted and chopped, optional)
1 tablespoon olive oil
1 tablespoon lemon juice
1/2 teaspoon Dijon mustard
salt and pepper to taste
1 handful salad greens

Directions:
1. Mix the tuna, beans, onion, garlic and parsley in a bowl.
2. Mix the olive oil, lemon juice, mustard, salt and pepper in a bowl.
3. Mix the dressing and the tuna and beans.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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10/1/08 10:09 P

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Chickpea Salad

Ingredients
2 (15-ounce) cans chickpeas, rinsed and drained
1 small red onion finely chopped
1 small red bell pepper, finely chopped
A few ribs celery and leafy tops, chopped
1 clove garlic, minced or grated then grinded into a paste with salt
1/2 teaspoon crushed red pepper flakes
2 tablespoons rosemary, finely chopped, a few sprigs
2 tablespoons red wine vinegar
3 tablespoons extra-virgin olive oil
Salt and freshly ground black pepper
Directions
Combine chick peas with onions, peppers, celery, garlic, red pepper flakes and rosemary in a medium bowl. Dress salad with vinegar and oil, salt and pepper.


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Smoky bean and Bacon Salad-Rachael Ray
Ingredients
Extra-virgin olive oil, for drizzling, plus 1/3 cup
4 slices bacon, chopped
2 (15-ounce) cans chickpeas, rinsed and dried
Salt
Few healthy pinches crushed red pepper flakes
3 hearts romaine, chopped
1 rounded teaspoon Dijon mustard
3 tablespoons balsamic vinegar, eyeball it
Directions
Heat a small skillet over medium high heat. Add a drizzle of EVOO and the bacon. Crisp the bacon then transfer to a paper towel-lined plate. Add dried chickpeas and reduce heat to medium. Cook until toasted and lightly browned, 10 to 12 minutes. Season chickpeas with salt and crushed pepper flakes and cool.

Place greens in a salad bowl. Whisk together the mustard, vinegar and about 1/3 cup extra-virgin olive oil. Add bacon and chickpeas to the salad and toss to coat evenly.


Turbo Jam/Power90/HipHops abs will transform your body.
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9/24/08 10:03 A

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Marinated Red Cabbage Salad with Walnuts and Mandarin Oranges


Serving Size: 4

Ingredients:

* 1 small can of Mandarin oranges, drained
* 1/2 red cabbage, very thinly sliced
* 3 tablespoons balsamic vinegar
* 1 tablespoon sweetener (agave or whatever)
* 2 tablespoons walnut oil
* 1 3/4 ounce walnuts, chopped
* pinch of salt

Directions:

1. Place the red cabbage, balsamic vinegar, walnut oil, sweetener, and walnuts, into a bowl.

2. Mix well and leave to marinate for five minutes to 1/2 an hour.

3. If the cabbage is very finely shaved, then only 5 minutes is needed, if the pieces are slightly thicker it can marinate for longer, however the longer it marinates, the softer or “soggier” it becomes.

4. To serve, place the salad onto a plate and top with the mandarin slices.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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ae

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8/27/08 2:34 P

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Jicama, Tomato, and Black-Bean Salad (Phase 1)

Makes 2 (1-cup) servings

Description
Jicama, a delightfully crunchy Mexican root vegetable, is often eaten raw in salads and slaws. Tossed with a zesty lime dressing and mixed with beans and juicy tomatoes, it makes an easy, irresistible salad that's perfect with anything from the grill. Prepare a double batch and take it along to your next potluck — just be ready to share the recipe!


Prep time:15 minutes

Ingredients
1 1/2 tablespoons fresh lime juice
1/2 garlic clove, minced
1/4 teaspoon ground cumin
1 1/2 tablespoons extra-virgin olive oil
1/2 can (15-ounce) black beans, rinsed and drained
1/2 small jicama, peeled and chopped
1 plum tomato, chopped
1 1/2 tablespoons diced red onion
1/8 cup chopped fresh cilantro
Salt and freshly ground black pepper

Instructions
Whisk together lime juice, garlic, and cumin in a large mixing bowl; slowly whisk in oil. Add beans, jicama, tomato, onion, and cilantro. Toss to combine, season with salt and pepper, and serve.

Nutritional Information
190 calories
11 g total fat (1.5 g sat)
22 g carbohydrate
4 g protein
9 g fiber
400 mg sodium

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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8/20/08 11:03 A

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Spinach and Bean Salad With Shrimp (Phase 1)

Makes 4 servings

Description

This satisfying main-course salad is as delicious as it is nutritious. And while it's elegant enough for company, it comes together quickly for a weekday meal. Feel free to make it ahead of time and serve it at room temperature. Just wait to dress the greens until you're ready to serve.

TIP: If jumbo shrimp are unavailable, you can substitute extra large shrimp, but remember to reduce the cooking time.

Ingredients
1 1/2 pounds jumbo shrimp, peeled and deveined
2 teaspoons minced lemon peel (from 1 lemon)
3 tablespoons fresh lemon juice (from 1 lemon), divided
Salt and freshly ground black pepper
1 small red pepper, thinly sliced
1 medium bunch (1 pound) asparagus, trimmed and thickly sliced diagonally
1/2 medium shallot, minced
3/4 cup canned cannellini or white kidney beans, drained and rinsed
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh tarragon leaves
1 bag (6 ounces) baby spinach leaves

Instructions
In a medium bowl, combine shrimp, lemon peel, 2 tablespoons lemon juice, salt, and black pepper. Marinate in the refrigerator for 1 hour.

Coat a medium nonstick skillet with cooking spray; set over medium heat. Sauté pepper slices 2 minutes. Add asparagus; cook 2 minutes, stirring. Add shallot; cook 1 minute, stirring. Transfer vegetables to a bowl, add beans, and let cool.

Preheat the grill or a grill pan to medium-high. (Coat pan with cooking spray.) Cook shrimp about 2 minutes per side, until spotty brown with pink edges.

In a small bowl, whisk oil, remaining 1 tablespoon lemon juice, tarragon, salt, and pepper.

In a large bowl, combine spinach, vegetable-bean mixture, and dressing.

Serve the shrimp over the salad.


Nutritional Information
265 calories
6 g total fat (1 g sat)
20 g carbohydrate
32 g protein
7 g fiber
437 mg sodium

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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8/19/08 10:38 A

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Faux-tato Fun!

Wanna hear the coolest part about this recipe? There are NO potatoes in it!!! After all, the best part of potato salad isn't even the potatoes... it's the perfectly seasoned creamy goodness those spuds are hanging out in! This swap is so good, you'll fool EVERYONE... but don't feel obligated to let your guests in on our little no-tato secret. Shhhhhhhhhhhh...

Ingredients:
1 large head cauliflower, roughly chopped
6 hard-boiled egg whites, chilled and chopped
1/2 envelope ranch dressing/dip mix
1 1/2 cups fat-free mayonnaise
1/2 cup fat-free sour cream
3 tbsp. Hellmann's/Best Foods Dijonnaise
2 tbsp. fat-free non-dairy liquid creamer (like the one by Coffee-mate) (could sub in any FF milk)
1 cup diced red onion
2 celery stalks, diced
1/4 cup chopped chives
3 tbsp. seasoned rice vinegar
2 tbsp. chopped dill
2 tbsp. chopped parsley
1/4 tsp. salt
Optional garnish: paprika

Directions:
Place cauliflower in a large microwave-safe bowl, and pour 1/3 cup water over it. Cover and microwave for 6 - 8 minutes (until cauliflower is soft). Meanwhile, in a medium bowl, mix together the ranch mix, mayo, sour cream, Dijonnaise and salt. Set aside. Once cool enough to handle, drain any excess water from the cooked cauliflower. Lightly mash just 2 cups of the cauliflower, and then place in a blender. Add creamer and puree or pulse until blended. (Don't worry if it isn't completely smooth.) Pour mayo mixture into the blender and mix until blended and creamy. Chop the rest of the cauliflower into small half-inch pieces. Place these cauliflower pieces in a large bowl, and add the onion, celery and vinegar. Toss and let sit for 5 minutes. Pour the blender mixture over the vegetables and mix well. Add the chopped egg whites, chives, dill and parsley, and fold them in. Chill for several hours. If you like, sprinkle with paprika just before servi ng. P.S. This stuff tastes EVEN BETTER the day after it's prepared! MAKES 10 SERVINGS


Serving Size: 2/3 cup (1/10th of recipe)
Calories: 89
Fat: 1.25g
Sodium: 710mg
Carbs: 16.5g
Fiber: 2.5g
Sugars: 7g
Protein: 4.5g

POINTS® value 1*

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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8/15/08 9:45 P

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Chickpea Salad with Parsley, Lemon, and Sun-Dried Tomatoes
from Bon Appetit

1/4 cup olive oil
1 Tbsp cumin seeds
2 15oz. cans garbanzo beans rinsed and drained
1 cucumber, seeded and chopped
1/2 cup chopped fresh parsley
1/3 cup drained oil-packed sun-dried tomatoes, thinly sliced
1/4 cup fresh lemon juice
1 garlic clove, crushed in a garlic press
1/4 tsp dried crushed red pepper

Combine oil and cumin seeds in heavy small saucepan. Cook over medium heat 5 minutes to blend flavors, stirring occasionally. Cool completely.

Combine remaining ingredients in large bowl. Add cumin oil and toss to blend. Season salad to taste with salt and pepper. (Can be made 1 day ahead. Cover and refrigerate. Bring to room temperature before serving.)


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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8/6/08 12:15 P

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Kidney bean salad

Salad:

1 1/4 cups dried red kidney beans
1 cucumber, diced
2 large tomatoes, diced
1/2 green bell pepper, diced
2 large jalapeño peppers, finely diced
2 green onions, sliced

Dressing:

1/2 cup rice vinegae or apple cider vinegar
1/4 cup olive oil
1 large clove garlic, crushed
1 teaspoon sea salt
1 teaspoon sugar (use sugar substitute)
1 teaspoon chili powder

Soak the beans overnight in a large pot of water and a teaspoon of yogurt whey or lemon juice. Bring to a boil, then reduce the heat to low and cover, cooking for 1 hour or until the beans are tender but still firm.

Combine the salad ingredients in a large bowl.

In a separate bowl, whisk together the dressing ingredients. Pour over the salad and toss. Chill for 1 hour before serving.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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8/6/08 11:56 A

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CHICKPEA AND EGGPLANT SALAD WITH FRESH TOMATOES AND PEPPERS

250 g/ 8,8 oz chickpeas, cooked
1 eggplant
3-4 firm but mature and hopefully sweet tomatoes, chopped
1 red or yellow bell pepper, chopped
parsely, chopped
chili pepper
lime juice
salt
extra virgin olive oil

- Dice the eggplant and sauté together with the chili pepper in olive oil until soft and golden. Leave to drip off excess fat on kitchen towel paper.
- Mix chickpeas, eggplant, tomatoes and bell pepper with parsley, lime juice, salt and olive oil, toss until perfectly mixed


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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8/6/08 11:55 A

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Zucchini is somewhat bitter when raw. However, it's quite delicate so when cooked it would be too soft and dull colored for a salad. So keep it raw by preparing it - dusting with salt and letting it strain. Just like eggplant, this treatment draws out the bitterness in the skin and flesh of the squash, gets the juices flowing and tenderizes the vegetable. It softens a bit without changing the color or fresh lightly-crunched structure. So, make sure to follow the steps for salting and straining in this recipe and you'll love the salad too!


Here's the recipe:
Serves 4 as small appetizer salad

4 small zucchini, washed and very thinly sliced
1 tsp. kosher salt
2 scallions, minced
1 ripe medium tomato, washed, seeded and diced
1 tsp. capers, rinsed and chopped
1/8 c. Italian flat-leaf parsley
2 oz. feta cheese
1/4 c. fresh mint, minced, plus more for garnish
1 tsp. lemon zest
2 tsp. lemon juice, separated into two parts of 2 tsp.
1 T. plain ff yogurt (use Greek or strain regular plain yogurt)
1/4 tsp. white pepper
1/4 c. extra virgin olive oil

Method:
1. Placed the sliced zucchini in a fine colander or fine-mesh sieve. Sprinkle with kosher salt, toss thoroughly and let stand in the sink to strain for 10 minutes, tossing every couple of minutes. After 10 minutes, rinse the zucchini thoroughly, getting off any remaining salt. Take a few paper towels and place the zucchini in the towels and gently squeeze out any remaining liquid.

2. Chop your tomato in half and scoop out the seeds with a grapefruit spoon or your fingers. Dice the tomato. In a bowl, combine the zucchini, scallions, seeded tomato, capers, parsley, feta, mint, lemon zest and 1 tsp. of the lemon juice. Toss gently to combine.

3. In a small bowl, make the dressing by combining yogurt, the remaining 1 tsp. lemon juice, white pepper and olive oil. Whisk and slowly add the olive oil, the quantity you use will depend on the thickness you want and the texture of the yogurt you used.

4. Pour the dressing over the salad and toss gently. Refrigerate for 4 hours and then serve chilled.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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8/6/08 11:25 A

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Squash Slaw

2 yellow summer squash
2 zucchini
1 sweet red pepper
1 celery stalk
1 small garlic clove, grated fine (or pressed/minced)
3 tablespoons canola oil
2 tablespoons raw apple cider vinegar
1 tablespoon mayonnaise
1/2 teaspoon sugar (use splenda/sug sub)
1/2 teaspoon "It's a Dilly" by McCormick, or just use dill weed
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon pepper

Shred summer squash and zucchini. Finely chop celery and thinly julienne red pepper. Place in a strainer over a bowl for about 10 minutes. Press down on mixture to release excess juice.
Combine all ingredients and stir. Cover and refrigerate before serving to allow flavors to blend.

Serve with slotted spoon.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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7/31/08 1:03 P

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Asian Style Cole Slaw
From Kalyn's Kitchen

This recipe makes 10 servings, but can be easily cut in half.

Dressing:
1/4 cup plus 2 tablespoons creamy peanut butter (or use tahini)
3 T fresh lime juice
3 T Asian fish sauce
3 T water
3 T sugar (use Splenda, or Agave Nectar)
3 cloves garlic, finely minced
1 T Siriracha sauce (I only used 1 tsp. You could use another type of hot sauce.)

Salad:
2 pounds nappa cabbage, thinly sliced (about 12 cups)
3/4 lb. red cabbage, thinly sliced (about 3 cups)
3 medium carrots, julliened
2 red peppers, thinly sliced
3 T chopped cilantro
15 mint leaves (about 1/4 cup chopped mint)
1/2 cup roasted peanuts
salt and freshly ground pepper

Whisk together peanut butter, lime juice, fish sauce, water, sweetener, garlic and Siriracha.

In large bowl, toss together sliced nappa and red cabbage, carrots, peppers, cilantro, mint, and peanuts. Toss salad with the dressing and season with salt and pepper. Serve right away. If you plan to eat some later, don't add the dressing until just before serving.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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7/31/08 12:56 P

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Lentils and Olive Salad Recipe

Ingredients

* 1 cup lentils
* 2 tsp salt
* ½ tsp dry mustard
* 2 shallots, minced
* 2 garlic cloves, minced
* 1 tsp fresh sage leaves, chopped
* 1 tsp fresh basil leaves, chopped
* ½ tsp fresh thyme leaves, chopped
* ½ cup kalamata olives, slivered
* 1 Tbs balsamic vinegar
* ¼ cup extra-virgin olive oil

Directions

1. In a large sauce pot heat 3 cups of water to boiling, over high heat.
2. Rinse the lentils. Add the lentils to the boiling water and cook for 5 minutes.
3. Remove the lentils from the heat and allow to soak for 45 minutes.
4. Add the salt and bring back to a boil. Cook for 5 minutes. The lentils should be slightly firm to the bite.
5. Drain and rinse under cool water. Allow to drain well.
6. Mix together the mustard, shallots, garlic cloves, sage, basil, thyme, and olive oil. Allow to sit for 30 minutes.
7. In a bowl gently mix together the lentils, olives, and dressing from last step.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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7/31/08 12:50 P

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Daily Dish
Green Bean and Squash Salad

Looking for a tasty salad that says summer? Try this quick recipe — perfect for a picnic or a dinner at home!

Green Bean and Squash Salad (Phase 1)

Serves 1

Ingredients
1/2 cup fresh green beans
3 fresh plum tomatoes, sliced
4 ounces part-skim mozzarella cheese, cut into 1/2-inch cubes
Pinch of coarse black pepper
1/4 cup Newman's Own® Parmesan & Roasted Garlic Dressing
1/2 cup yellow squash, cut into slices
1 1/2 ounces fresh basil, chopped

Instructions
Combine all the ingredients in a large salad bowl. Cover. Place in refrigerator to cool for at least 1 hour.

Nutritional Information
300 calories
19 g total fat (5 g sat)
0 mg cholesterol
12 g carbohydrate
16 g protein
3 g fiber
840 mg sodium


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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PRAIRIEDAWNPAM's Photo PRAIRIEDAWNPAM Posts: 8,628
7/29/08 5:58 P

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Cabbage Salad for Phase 1
recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=358242


Sparking and living a South Beach Diet lifestyle since October 15 2007!

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- Complete a super-sprint triathlon
- Look good in a bikini

MY MANTRA:
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7/29/08 4:14 P

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todays featured recipe:
Israeli Salad P1
1 medium cucumber (peeled)
1 medium to large green pepper
2-3 fresh, medium-sized tomatoes (the recipe is calculated for 3 tomatoes)
3 tbsp extra virgin olive oil
2 tbsp lemon juice
1 tsp salt
1 tsp fresh ground pepper
Chop all vegetables into small cubes, about 5cm squared (you can chop them larger if you like). Add olive oil, lemon juice, salt, and pepper. Mix. Enjoy! Note: Do not make in a metal bowl as the acid from the tomatoes and lemon juice will begin to react. Note: The longer it sits, the more liquidy it will get. Number of Servings: 8 Recipe submitted by SparkPeople user LOULOUB.

Edited by: RHALES199 at: 7/29/2008 (16:12)
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Taco Salad Yum Yum
kalynskitchen.blogspot.com/2008/03/s
om
etimes-all-you-need-is-perfect.html


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7/8/08 5:35 P

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this was todays featured recipe---
it is P2

Citrus and Black Bean Salad from SparkPeople.com
1 grapefruit, peeled and sectioned
2 oranges, peeled and sectioned
1 16 oz. can of black beans, drained and rinsed
1/2 cup red onion, chopped
1/2 avocado, sliced
2 tablespoons lemon juice
black pepper to taste
Combine all ingredients. Serve at room temperature. Makes 4 servings.


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7/3/08 6:26 P

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Cucumber and Yogurt Salad with Feta and Dill
(Makes 4 servings, recipe created by Kalyn. with inspiration from a comment seen somewhere.)

2 long European-style cucumbers (or use 4 regular cucumbers)
3/4 cup finely chopped fresh dill leaves (measure after chopping, can use more or less to taste)
1/2 cup fat-free Greek yogurt (I used Fage Total 0% Greek Yogurt)
1/2 cup crumbled feta cheese
salt to taste (I used Vege-Sal)
fresh ground black pepper to taste

Cut off ends of cucumbers, and peel strips from skins, leaving thin stripes of green still showing. (If you don't have European cucumbers and are using supermarket cucumbers with waxed skins, you may want to peel them completely.) Cut cucumbers into half lengthwise, then cut each half lengthwise into thirds, and slice. You should have bite-sized pieces not more than an inch wide. Place cucumbers into plastic bowl.

Wash and dry fresh dill, then remove the thin stems with delicate leaves from the thicker main stems. Discard thick main stems and finely chop thin stems and leaves. Add dill to the cucumbers and stir to combine. Add yogurt to cucumber-dill mixture, stirring to coat all pieces of cucumber with yogurt. Gently fold in feta, being careful not to over-mix. Season to taste with salt and fresh ground black pepper and serve immediately.


Variations: This salad could be made with sour cream instead of yogurt. If you're a Ranch Dressing fan, I think that would also taste delicious substituted here for the yogurt.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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7/3/08 5:25 P

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Mmmmm...

emoticon

Sparking and living a South Beach Diet lifestyle since October 15 2007!

GOALS:
-Return to my goal weight
- Complete a super-sprint triathlon
- Look good in a bikini

MY MANTRA:
"Do good, live healthy and become significant!"

CO-LEADER SOUTH BEACH DIET TEAM


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7/3/08 4:13 P

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Lime & Peanut Coleslaw Recipe

Leave out the jalapeno if you like it milder.


1 1/2 cups unsalted raw peanuts
1/2 of a medium-large cabbage
1 basket of tiny cherry tomatoes, washed and quartered
1 jalapeno chile, seeded and diced
3/4 cup cilantro, chopped

1/4 cup freshly squeezed lime juice
2 tablespoons olive oil
1/4 teaspoon + fine-grain sea salt

In a skillet or oven (350F) roast the peanuts for 5 to 10 minutes, shaking the pan once or twice along the way, until golden and toasted.

Cut the cabbage into two quarters and cut out the core. Using a knife shred each quarter into whisper thin slices. The key here is bite-sized and thin. If any pieces look like they might be awkwardly long, cut those in half. Combine the cabbage, tomatoes, jalapeno (opt), and cilantro in a bowl.

In a separate bowl combine the lime juice, olive oil, salt. Add to the cabbage mixture and gently stir to combine. Just before serving fold in the peanuts (add them too earl and they lose some of their crunch). Taste and adjust the flavor with more salt if needed.

Serves 6 as a side.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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6/21/08 8:19 P

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White Bean and Artichoke Salad
Prep Time: 20 Minutes
Ready In: 3 Hours
Yields: 8 servings

INGREDIENTS:
3 cups white beans, drained
1/2 (14 ounce) can artichoke
hearts, drained and quartered
2/3 cup diced green bell pepper
1/3 cup chopped black olives
1/4 cup chopped red onion
1/4 cup chopped fresh parsley
1/4 ounce chopped fresh mint leaves
3/4 teaspoon dried basil
1/3 cup olive oil
1/4 cup red wine vinegar
salt and pepper to taste

DIRECTIONS:
1. In a large bowl, combine beans, artichoke hearts, bell peppers, olives, onion, parsley, mint, and basil.
2. In a jar or small bowl, combine oil and vinegar; shake together or mix well. Pour oil and vinegar over the salad, and toss to coat.
3. Cover and chill in refrigerator for several hours or overnight, stirring occasionally, to let flavors blend.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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6/19/08 1:40 P

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OH YUMMY! emoticon

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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6/19/08 1:26 P

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THAI MANGO SALAD

Salad:
1 green/unripe mango, julienned
1/2 medium jicama, julienned
1/4 cup red onion, julienned
2 Tbsp chopped cilantro OR 1/4 cup chopped lime basil

Dressing:
3 Tbsp lime juice
1 tsp low-sodium soy sauce
sugar-free sweetener to taste (original recipe calls for brown sugar)

Combine dressing ingredients. Toss over salad.



Sparking and living a South Beach Diet lifestyle since October 15 2007!

GOALS:
-Return to my goal weight
- Complete a super-sprint triathlon
- Look good in a bikini

MY MANTRA:
"Do good, live healthy and become significant!"

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5/24/08 9:53 A

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NEW-FASHIONED SAUERKRAUT SALAD

Makes 12 cups

* 16 or 32 ounces sauerkraut, preferably from a bag or jar (not canned)
* 15 ounces canned hominy, rinsed and drained (I would substitute edamame for this to comply with SB)
* 15 ounces canned black beans, rinsed and drained

* 1/3 cup rice vinegar
* 1/4 cup water
* 4 tablespoons sugar (Splenda works fine)
* 1 tablespoon olive oil
* 1 teaspoon mustard seed (optional)
* Salt & pepper to taste
* 1/2 a red onion, diced small
* 1/2 an English cucumber, diced small
* 2 ribs celery, diced small
* 2 carrots, diced small
* 1 green pepper, diced small
* 1/2 cup chopped parsley (or cilantro or dill or another herb)
* Optional: chopped tomato

Rinse, squeeze, drain and chop sauerkraut. Rinse and drain hominy and beans.

Meanwhile, in a large bowl, whisk vinegar, water, sugar, olive oil, mustard seed, salt and pepper.

Add remaining ingredients, stirring into liquid as added. Stir in sauerkraut and beans. Serve immediately or refrigerate and serve later. Keeps in fridge for several days.

NUTRITION ESTIMATE Per Cup (with hominy): 113 Cal; 2g Tot Fat; 0g Sat Fat; 4g protein; 22g Carb; 6g Fiber; 628mg Sodium; 0mg Cholesterol; Weight Watchers 2 points

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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5/19/08 9:00 P

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Fried saganaki with halloumi on a Greek tomato salad with kalamata olives


Dressing:

1/8 cup olive oil
1/8 cup red wine vinegar
juice from 1/2 lemon
scant 1/2 teaspoon dried thyme
scant 1/2 teaspoon dried basil
fresh ground black pepper to taste

Salad:

1 large tomato, seeded and diced
1/2 cucumber, diced
1/2 green bell pepper, seeded and diced
1 jalapeño pepper, seeded and minced
12 pitted kalamata olives

Saganaki:

2 tablespoons olive oil
8 ounces halloumi cheese, sliced into 1/4-inch pieces across the narrow end
juice from 1/2 lemon
grated zest from 1/2 lemon
fresh ground black pepper

Whisk together the dressing and toss with the salad ingredients in a large bowl.

Heat a large frying pan over just higher than medium heat. When hot, add the olive oil and swirl to coat the pan. Arrange the halloumi slices in the pan, trying to avoid touching, and fry until browned on the bottom. Use tongs to turn the cheese over and fry the other side until browned. While still in the pan, drizzle the lemon juice and scatter the lemon zest over the cheese, and finish with a good seasoning of fresh ground black pepper.

Remove from pan and add pieces of the halloumi over servings of the salad.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009

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5/6/08 2:48 P

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Jicama Salad p2 due to the orange

If you are serving the jicama salad as a side to a spicy Mexican dish like enchiladas or tostadas, then you don't need to add olive oil or avocados. There is enough fat in the main dish to balance the acidity in the salad. In fact, a benefit of the salad is that it does just that, brings balance to these types of dishes. But, if you are serving the salad on its own, then you may want to add a little olive oil or some chopped avocado to the salad so it is balanced in and of itself.
Ingredients

* 1 large jicama (about 1 1/2 pounds), peeled, then julienned or cubed (easiest to work with if you cut the jicama in half first)
* 1/2 red bell pepper, finely diced
* 1/2 yellow bell pepper, finely diced
* 1/2 green bell pepper, finely diced
* 1/2 cup chopped red onion
* 1/2 a large cucumber, seeded, chopped
* 1 navel orange, peel cut away, sliced crosswise, then each round quartered
* 1/2 cup chopped fresh cilantro
* 1/3 cup lime juice
* Pinch of cayenne
* Pinch of paprika
* Salt

Optional

* 1/2 avocado chopped
* 2 Tbsp olive oil

Method

1 Toss together the jicama, bell peppers, red onion, cucumber, orange, and cilantro in a large serving bowl. Pour lime juice over all. Sprinkle with a pinch of cayenne and paprika. Season generously with salt.

2 Let sit a half an hour before serving.

Serves 4.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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4/18/08 3:16 P

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Spinach and Lentil Salad with Toasted Walnuts

Source: Ladies' Home Journal




Start to Finish: 30 minutes




Ingredients
1 cup water
1/2 cup brown or French lentils, rinsed and drained
1/2 cup chopped red sweet pepper
1/3 cup chopped green onions
1/4 cup chopped flat-leaf parsley
1/4 cup chopped walnuts, toasted
6 cups torn mixed salad greens
12 ounces cooked chicken breast, sliced
1/4 cup Sonoma Diet Red Wine Vinaigrette






Directions
1. In a small saucepan combine the water and lentils. Bring to boiling; reduce heat. Cover and simmer for 20 to 25 minutes or until lentils are tender and most of the liquid is absorbed. Drain lentils and place in a medium bowl. Stir in sweet pepper, green onions, parsley, and walnuts.
2. Divide salad greens among 4 serving plates. Top with lentil mixture and chicken. Drizzle with Sonoma Diet Red Wine Vinaigrette. Makes: 4 servings

Nutrition facts per serving:
calories: 341
total fat: 14g
saturated fat: 2g
cholesterol: 72mg
sodium: 166mg
carbohydrate: 19g
fiber: 10g
protein: 36g


Mari in Mississippi




-- Life is short, Occasionally Bend the rules, Forgive quickly, Kiss slowly, Love truly, Laugh uncontrollably, And never regret anything that made you smile.
Life may not be the party we hoped for, but while we're here we should dance



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4/8/08 5:05 P

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Sweet Pepper Balsamic Bean Salad
Refrigerate this salad overnight and see it get more tasty. You can vary the recipe by substituting black beans for the kidney beans, if you like.

INGREDIENTS

* 1 cup chopped yellow bell pepper
* 1 (15 ounce) can kidney beans, drained and rinsed
* 1 (7 ounce) jar roasted red peppers, drained
* 12 cherry tomatoes, halved
* 2 tablespoons chopped fresh parsley
* 3 tablespoons balsamic vinegar
* 1 tablespoon vegetarian Worcestershire sauce
* 1 teaspoon white sugar (sub Splenda)
* 1 teaspoon dried basil
* 1 teaspoon chopped garlic
* 1/2 head lettuce


DIRECTIONS

1. In large bowl combine yellow pepper, beans, roasted red peppers and tomatoes.
2. In jar with tight-fitting lid combine parsley, vinegar, Worcestershire sauce, sugar, basil and garlic; shake well. Pour over vegetables; toss gently. Cover and let stand at room temperature for 30 minutes or refrigerate for 2 hours.
3. To serve, place leaves of lettuce on individual salad plates and top with bean mixture.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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3/24/08 1:00 P

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Spring Wild Rice Salad Recipe

You can use tahini or experiment with other nut butters here. Also, If you like a bit more texture you can pan-fry the split peas for a minute or so - don't go too far or that get overly crunchy. You can easily make this vegan by omitting the goat cheese.

Almond Dressing:
1 garlic clove, smashed and chopped
1/4 cup almond butter
zest of one lemon
scant 1/4 cup fresh lemon juice
2 tablespoons olive oil
scant 1/4 cup hot water
scant 1/2 teaspoon fine grain sea salt
1 bunch asparagus, trimmed and cut into 1-inch segments
4 cups cooked wild rice*
1 cup cooked yellow split peas**
1 bunch chives, chopped
1/4 cup goat cheese, crumbled (optional)

Whisk together the garlic, almond butter, lemon zest and juice, and olive oil. Add the hot water to thin a bit and then the salt. Set aside.

Bring a saucepan full of water to a boil. Salt the water and add the asparagus. Cook for just a minute - until the asparagus is just bright and tender. Drain and run under cold water to stop the cooking.

In a large bowl combine the wild rice, yellow split peas, asparagus, and abot half of the almond dressing. Give it a good toss. Add more dressing if needed. Taste, and add more salt if needed. Serve topped with chives and crumbled goat cheese.

Serves 8.

*To cook wild rice (SNC 60). Rinse 1 1/2 cups wild rice. In a medium sauce pan bring the rice and 4 1/2 cups salted water to a boil. Reduce to a simmer. Cook for 40 minutes or until rice is tender and splitting open, stirring occasionally.

**To cook dried yellow spilt peas: Bring 3 cups of water to a boil in a large saucepan, add 3/4 cup dried yellow split peas, and cook for 20 -30 minutes, or until tender. Drain, salt to taste and set aside.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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3/12/08 11:54 A

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Jicama and Melon Salad
Prep Time: 20 Minutes
Ready In: 2 Hours 20 Minutes
Yields: 6 servings

INGREDIENTS:

2 cups thin slivers jicama
2 cups cubed honeydew melon
3 tablespoons fresh lime juice
3 tablespoons chopped fresh mint leaves
1 teaspoon lime zest
2 teaspoons agave syrup

DIRECTIONS:

1. Toss together the jicama, honeydew, lime juice, mint, lime zest, and agave in a bowl; cover. Refrigerate 2 hours.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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 current weight: 146.0 
 
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2/2/08 12:07 P

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This is my grandmother's cucumber salad that I loved growing up. My grandmother was like my mother to me and she taught me to cook. THis was one a the few recipes I got from her before she passed away two years ago.

Cucumber Sour Cream Salad

(She used full fat stuff but I lightened it up)

2 cucumbers thinly sliced
1/2 small red onion thinly sliced
1/2 cup reduced fat Sour Cream (I have used FF but it is really runny)
1 tbsp white wine vinegar
1 tsp dill weed or 1 tbsp fresh chopped dill
dash of green tabasco
dash of pepper

Mix it all up and let it chill in fridge at least an hour. The long you let it sit the better the flavors inter mingle.

It says that that makes 8 servings but in my house it is four lol.

BTW The last few years of her life my grandmother swore by South Beach!



Edited by: GUTBOMB at: 2/2/2008 (12:07)
Amanda

Seize the moment, Cause tomorrow you might be dead. ~Buffy the Vampire Slayer


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1/20/08 3:02 P

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Spiced Roast Sweet Potato w/ feta and olives
Serves 2

Ingredients

* 1 packet of washed salad leaves
* 2 medium sweet potatoes
* 1 tsp ground cumin
* 1/2 tsp cayenne pepper
* sea salt
* freshly ground black pepper
* olive oil
* 100g feta cheese, crumbled
* couple of handfuls of kalamata olives, pitted

Dressing

* 1 tblsp red wine vinegar
* 60 ml extra virgin olive oil
* 1 shallot finely sliced

Cut the sweet potato into roughly 2 inch cubes and place in a bowl. Add the cumin, cayenne pepper, a good slug of olive oil, sea salt and freshly ground black pepper and mix to coat all of the sweet potato. Tip the sweet potato out onto a roasting tray or tin and spread out. Bake at 220 degrees centigrade for about 30 minutes or until slightly golden on the outside and nice and soft in the middle.To make the dressing simply whisk together all the ingredients. Assemble the salad on a plate and drizzle over the dressing. Enjoy!

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

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ae

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1/18/08 2:26 P

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Lentil and celery root salad
Serves 4.

Ingredients
1 1-to 1 1/4-pound celery root (celeriac)
1 cup French green lentils
3-4 tablespoons olive oil (start with less)
3 tablespoons white wine vinegar
1 1/2 teaspoons minced garlic
1 teaspoon minced fresh rosemary
Large pinch of ground nutmeg
1/2 cup crumbled blue cheese (can sub feta or goat cheese in)


Preparation
Cook celery root in pot of boiling salted water until tender, about 45 minutes. Drain, cool and peel. Cut enough of root into 1/4-inch cubes to yield 1 1/2 cups.

Cook lentils in pot of boiling salted water until just tender but still firm to bite, about 20 minutes. Drain; cool.

Whisk oil, vinegar, garlic, rosemary and nutmeg to blend in small bowl. Season with salt and pepper; add cheese.

Mix celery root, lentils and dressing in bowl. (Can be made 4 hours ahead. Let stand at room temperature. Toss occasionally.)

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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AZIAS_MOMMY's Photo AZIAS_MOMMY SparkPoints: (20,349)
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11/17/07 4:55 P

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White Bean and Rosemary Salad - South Beach Diet Recipe (Phase 1)

2 16-ounce cans of small white cannellini beans, drained and rinsed
1/2 small red onion or 1/4 vidalia onion, coarsely chopped
1 tablespoon and 1 teaspoon chopped fresh rosemary
2 teaspoons olive oil
1 tablespoon balsamic vinegar
Kosher salt and pepper
Combine all ingredients except salt and pepper in a medium bowl.
Let sit at room temperature for 1 hour while the flavors blend. Add salt and pepper to taste.
Serve at room temperature.

¢¾~*~¢¾ Tawnia¢¾ ~*~¢¾

The butterfly in my ticker is for my daughter...I am doing this for her!

"Weight GAIN waits for no one...neither should weight LOSS!"


AZIAS_MOMMY's Photo AZIAS_MOMMY SparkPoints: (20,349)
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11/17/07 4:50 P

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Chopped Salad With Tuna - South Beach Diet Recipe (Phase 1)

2 Tablespoons white-wine vinegar; salt and pepper; 1/4 cup of olive oil; 1 head romaine lettuce (about 1 pound), chopped into one inch pieces; 1 can (15.5 oz.) chickpeas, drained and rinsed; 1 can (6 oz.) tuna in oil (I prefer mine in water), drained and flaked; 1/2 cup black olives (about 20), such as Kalamata, Gaeta, or Nicoise, pitted and slivered (I did not see anything on whether or not you can have olives in PHASE ONE so i'm going to add them. Please, someone correct me if I am wrong!!); 1/2 red onion, cut into 1/4 inch pieces; 2 cups fresh curly parsley, coarsely chopped
1.) Place vinegar in a large salad bowl. Add 1/4 teaspoon salt and 1/8 teaspoon pepper. Slowly add the oil in a steady stream, whisking to emulsify.
2.) Add the remaining ingredients to the bowl, and toss well to combine
----------------------------
Greek Salad - South Beach Diet Recipe (Phase 1)

8 leaves romaine lettuce, torn into bite sized pieces
1 cucumber, peeled, seeded, and sliced
1 tomato, chopped
1/2 cup sliced red onion
1/2 cup crumbled reduced fat feta cheese
2 T extra virgin olive oil
2 T fresh lemon juice
1 teaspoon dried oregano leaves
1/2 teaspoon salt

Combine the lettuce, cucumber, tomato, onion, and cheese in a large bowl.

Whisk together the oil, lemon juice, oregano, and salt in a small bowl. Pour over the lettuce mixture and toss until coated.
-----------------------------
Roasted Portobello Salad with Blue Cheese - South Beach Diet Recipe (Phase 1)

3 tablespoons red-wine vinegar; 1 tablespoon Dijon mustard; salt and pepper; 2/3 cup olive oil; 4 portobello mushrooms (1 1/2 pounds), stems trimmed; 3 heads endive, sliced crosswise 1/2 inch thick (about 4 cups); 8 oz. mesclun or mixed salad greens (about 10 cups); 1 small red onion, thinly sliced; 4 oz. blue cheese
1.)Preheat oven to 450 degrees. In a medium bowl, whisk together vinegar, mustard, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Slowly add olive oil, whisking to emulsify. Set aside 1/2 cup dressing to toss with the greens.
2.) Place mushrooms, stem side up, on a baking sheet. Coat both sides with some of the remaining dressing. Roast mushrooms, brushing with more dressing every five minutes, until they are tender, about 15 minutes.
3.) Toss the endive, mesclun (or mixed greens), onion, and cheese with reserved dressing, and divide among salad bowls. Cut portobellos 1/2 inch thick, and arrange a few slices over each serving
----------------------------
Shredded Chicken Salad - South Beach Diet Recipe (Phase 1)

THIS RECIPE INTENDED FOR PHASE ONE OR PHASE TWO
1.) In a skillet, bring one cup of salted water to a simmer. Add TWO BONELESS SKINLESS CHICKEN BREASTS, cover, cook over low heat five minutes. Turn off heat; let steam five minutes. Shred chicken with a fork.
2.) Cut one head ICEBERG LETTUCE and 2 RED BELL PEPPERS into strips; slice 3 SCALLIONS. Quarter 1 CUCUMBER lengthwise; slice thinly. Combine vegetables and chicken; season with salt.
3.) Toss with PEANUT VINAIGRETTE and 2 tablespoons CHOPPED PEANUTS
----------------------------
South Beach Chopped Salad with Tuna - South Beach Diet Recipe (Phase 1)

Ingredients
1 can (6 ounces) water-packed tuna
1/3 cup chopped cucumber
1/3 cup chopped tomato
1/3 cup chopped avocado
1/3 cup chopped celery
1/3 cup chopped radishes
1 cup chopped romaine lettuce
Dressing
4 teaspoons extra-virgin olive oil
2 tablespoons fresh lime juice
2 cloves garlic, finely chopped
1/2 teaspoon black pepper
Instructions
To make the salad: Layer the tuna, cucumber, tomato, avocado, celery, radishes, and lettuce in a decorative glass bowl.
To make the dressing: Mix the olive oil, lime juice, garlic, and pepper. Drizzle over the salad.
----------------------------
picy Black Bean Salad - South Beach Diet Recipe (Phase 2)

4 cups prepared black beans, rinsed and drained
3 tablespoons lime juice
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon salt
1/2 teaspoon cayenne pepper
2 scallions, chopped
1/4 cup chopped fresh cilantro
2 fresh or roasted bell peppers, chopped
Place the beans in a medium-sized bowl and add lime juice, olive oil, vinegar, salt, and cayenne. Mix well until combined.
Top with scallions, cilantro, and peppers, but do not combine.
Cover and refrigerate for at least 2 hours to let the flavors meld.
Toss just prior to serving.
-------------------------------


Edited by: AZIAS_MOMMY at: 5/15/2008 (15:06)
¢¾~*~¢¾ Tawnia¢¾ ~*~¢¾

The butterfly in my ticker is for my daughter...I am doing this for her!

"Weight GAIN waits for no one...neither should weight LOSS!"


KIERAE's Photo KIERAE SparkPoints: (177,652)
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11/17/07 11:10 A

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Cucumber Salad with Mint and Feta


* 1 lb thin skinned, mild (non bitter) cucumbers, such as Persian, Armenian, or Japanese cucumbers, thinly sliced. You might also try it with English cucumbers. If you can't find these, use regular cukes but peel them if you find the skin bitter to your taste.
* 1/4 red onion, thinly sliced and cut into 1-inch long segments
* 2 or 3 red radishes, thinly sliced
* 10 mint leaves, thinly sliced
* White vinegar
* Olive oil
* 1/4 pound feta cheese
* Salt and freshly ground pepper

In a medium sized bowl, gently toss together the sliced cucumbers, red onion, radishes, mint leaves with a little bit of white vinegar and olive oil, salt and pepper to taste. Right before serving, sprinkle on crumbled bits of feta cheese. Serve immediately. Serves 4.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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ae

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11/17/07 11:10 A

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duplicate

Edited by: KIERAE at: 2/23/2008 (11:12)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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11/17/07 11:09 A

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Edited by: KIERAE at: 2/23/2008 (11:10)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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KIERAE's Photo KIERAE SparkPoints: (177,652)
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11/17/07 11:08 A

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CZECH POTATO SALAD

10 SERVINGS.

1 Head cauliflower, boiled for 5 min, drained and chopped into 1/2 inch pieces.
1/2 cup to 3/4 cup dill pickles chopped.
1 onion chopped (optional)
2 carrots chopped (optional)
3 celery stalks chopped
8 hard boiled eggs, more or less
1 or 2 cups hard cheese, cubed.
S & P to taste
1 or 2 teaspoons celery seeds
Mayo - keep adding until right consistency.
Yellow mustard to taste.

This is so good, you may want to eat it all. Don't.
One serving is about a cup. Try to have control. This is so good.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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11/17/07 11:07 A

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Four-Bean+ Salad

1 can green beans
1 can wax beans
1 can garbanzo beans
1 can red kidney beans
1/2 medium red onion, sliced thin
1/2 green pepper, coursely chopped

1/2 cup olive oil
1/2 cup cider vinegar
1/2 cup Splenda

Drain and rinse beans; prepare onion and green pepper. Mix together oil, vinegar and Splenda. Marinate bean/onion/pepper mixture overnight; stiring occasionally.

You can keep this in the refrigerator for one to two weeks. A 1/2 cup serving is delish with sliced ham, grilled chicken, or just over salad greens.

_________________

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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11/17/07 11:06 A

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Wild Rice and Summer Succotash Salad

Ingredients

1/3 cup red wine vinegar
1/4 cup chopped fresh flat-leaf parsley
1/4 cup Dijon mustard
3 tablespoons chopped fresh basil leaves
2 tablespoons chopped green onions
1 1/2 teaspoons chopped fresh thyme
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
3 tablespoons extravirgin olive oil
3 cups water
1 cup wild rice
1 cup (1-inch) cut green beans (about 1/4 pound)
1 cup frozen baby lima beans
1 cup finely chopped red bell pepper
1 cup finely chopped celery
1 cup finely chopped red onion
1 cup diced plum tomato
6 romaine lettuce leaves
3 tablespoons slivered almonds, toasted

Preparation
Combine first 9 ingredients in a small bowl, stirring well with a whisk. Gradually add oil to the vinegar mixture, stirring constantly.

Bring 3 cups water to a boil in a medium saucepan. Add rice to pan. Cook, covered, 45 minutes or until tender. Drain. Place rice in a large bowl. Add 1/4 cup vinegar mixture; toss well. Cool.

Cook green beans and lima beans in boiling water 4 minutes or until tender. Drain. Rinse with cold water; drain. Add beans, remaining vinegar mixture, bell pepper, celery, onion, and tomato to rice mixture; toss well. Line each of 6 plates with 1 lettuce leaf; top each serving with about 1 1/2 cups salad mixture. Sprinkle each serving with 1 1/2 teaspoons almonds
Yield

6 servings
Nutritional Information

CALORIES 342(30% from fat); FAT 11.3g (sat 1.4g,mono 7.3g,poly 1.7g); PROTEIN 13.6g; CHOLESTEROL 0.0mg; CALCIUM 98mg; SODIUM 443mg; FIBER 10.6g; IRON 3.9mg; CARBOHYDRATE 50.1g

__________________________

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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KIERAE's Photo KIERAE SparkPoints: (177,652)
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11/17/07 11:06 A

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Cherry Chicken Walnut Salad (serves one):

2 TBS dried cherries or cranberrries with cherry flavor
2 TBS Chopped Walnuts
2TBS Reduced Fat Feta Cheese
2-3 OZ Cooked Chicken breast (grilled, poached or the premade salad add in kind)
1-2 cups mixed salad greens

Dressing:

1 tsp Canola Oil
3 TBS Raspberry Wine Vinegar
1/2 TSP Lemon Juice
1/2 TBS finely chopped Vidalia Onion
1/2 TSP Garlic
1 TBS Water


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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KIERAE's Photo KIERAE SparkPoints: (177,652)
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11/17/07 11:05 A

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Chinese Broccoli Salad

(4 generous servings)

1 bunch fresh broccoli
2 tsp. salt (for cooking water)
Dressing:
3 T soy sauce
2 T dark sesame oil (often called toasted sesame oil)
2 T rice wine vinegar
1 tsp. Splenda or sugar (or less)

Cut off broccoli floweretts, cutting bigger ones into half or fourths. Peel broccoli stems and slice on diagonal. Bring a pot of water to a boil, add salt and broccoli and cook exactly 3 minutes. Drain broccoli and plunge into bowl of ice water to stop the cooking process, then dump broccoli into colander and let drain well and cool.

Combine dressing ingredients and whisk to blend. Just before serving pour dressing over broccoli and stir several times to coat broccoli with dressing. Serve at room temperature.

Made with Splenda, this would be a perfect recipe for any phase of the South Beach Diet.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae - happily maintaining since 1/2009

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


 current weight: 146.0 
 
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